Bow pose


  • Lie on the stomach with the arms beside the body, legs straight and the feet together.
  • Bend the knees to bring the heels towards the buttocks.
  • Stretch the arms behind the body and take a hold of the ankles.
  • Rest the chin on the floor.
  • Tense the legs and push the feet backwards.
  • Arch the back and lift the thighs, chest and head together.
  • Allow the lower back muscles to remain passive and use the strength of the legs to lift and open the chest.
  • Hold for as long as comfortable then slowly release the legs and lower the chest and head to the floor.
  • Practice up to 5 rounds.

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